What You Need To Know
Health Related Components
of Fitness
 Muscular Strength—a muscle’s ability to exert force
 Muscular Endurance—the ability to use a muscle many times without
getting tired
 Flexibility—the range of motion of muscles and joints
 Cardiovascular Fitness—the ability to exercise the entire body for longer
periods of time
 Body Composition—the ratio of fat to muscle, bone and other tissues that
compose the body
Presidential Physical
Fitness Challenge
 This is a battery of tests to assess fitness levels
 This program began in 1957 under President
Dwight Eisenhower
 Four of the five health related components of
fitness are assessed in this battery of tests
Cardiovascular Fitness
 The Mile Run and Pacer are
performed to evaluate
Cardiovascular Fitness
 Students cover a distance of 1
mile in the shortest time
possible
 Students will run for as long as
possible during the Pacer
Flexibility
 The Sit and Reach
Test is used to
measure flexibility
 Students place their
feet on the measuring
box and reach
forward as far as
possible
Muscular Strength and Muscular
Endurance
 The Push Up test is used
to assess Muscular
Strength and Muscular
Endurance
 Students do as many 90degree push ups as
possible
Muscular Strength and
Muscular Endurance
 The Curl Ups test is used to
evaluate Muscular Strength and
Muscular Endurance
 Students will perform as many
curl ups as possible within a
one-minute time period
Body Composition
 We do NOT assess body composition in our PE classes at JMS
 There are three common ways to evaluate body composition: 1)
electrical impedance, 2) skin fold calipers, 3) Under water
displacement
Agility
 The Shuttle Run is performed to test
agility
 Students will transfer two blocks
located 10 yards away past the
starting line as quickly as possible
 Agility is NOT considered a health
related component of fitness
Benefits of Exercise
IMPROVE
INCREASE
HELP
Appearance and muscle
tone
Level of energy
Cope with stress
Body Image
Success in school work or
on the job
Sleep better
Overall health
Life expectancy
Three Parts to a Workout
Warm Up
Activity/Training/Exerc
ise
Cool Down/Stretching
Active warm up to raise
the core temperature of
the body
Performance of the
activity
Lowering the core
temperature / increase
flexibility
HEAR the benefits of exercise
H = Heart
E = Energy
A = Appearance
R = Resists
Disease
You heart will be
stronger and
healthier
You energy level
will increase to
daily activities
Improves Muscle
Tone
Immune system
becomes stronger
Heart will resist
heart disease
Helps you relax
and sleep better
Improves Body
Image
Increases life
expectancy
You will breathe
easier during
exercise
Avoid feeling
sleepy and drowsy
throughout the
day
Helps burn
Improves overall
calories and aids in health
weight control
Aerobic vs. Anaerobic
 Aerobic exercise – is any activity that requires the
presence of oxygen for a fairly lengthy time. Examples
include, jogging, biking, swimming. This can also be
called Cardiovascular Exercise.
 Anaerobic exercise – is any activity that is a short burst
type activity that is not effected by oxygen. Examples
include sprinting, weight lifting and swinging a golf
club.
Taking your pulse
 The two common places to find your pulse (heart rate)
are on the neck and wrist.
Calculating your Target Heart Rate Zone
 Steps to calculate your Target Heart Rate Zone
Step 1
Step 2
Step 3
Find your Maximum
Heart Rate
Find the High End of
your THZ
Find the Low End of
your THZ
220 – your age
Max HR x .90
Max HR x .60
Benefits of Stretching
 Injury Prevention: Increased flexibility will allow body
parts and joints to move more freely thus lowering the
chance of injury
 Improved Performance: A flexible joint requires less
energy to move
 Reduced Muscle Soreness: After exercise, stretching
can help reduce the soreness the following day
Stretching Tips
 Stretching should be
static and steady, NOT
ballistic or bouncy
 Stretch to where you can Stretch at the end of the
“feel the stretch”, not to
pain
 Hold a stretch for at
least 15 seconds
workout when the
muscles are warm